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Flaxseed Wraps {Video}

These flaxseed wraps are tender and soft from the flaxseeds, crunchy from the vegetables, and so easy to make. They are great as a savory breakfast, or just as a quick, portable lunch.

When it comes to healthy lunches, I am all about convenience. It’s often hard to come up with a variety of healthy lunch ideas during a busy work week. So if you’re anything like me, you tend to stick with the tried and tested. When eating healthy becomes something I just do instead of something I have to constantly think about, I develop peace of mind. When I have peace of mind over one of the most important aspects of overall health, I can focus on things other than food.

Now, you’re probably thinking – don’t you get tired of eating the same thing over and over again for lunch? Well, the truth is that I don’t necessarily eat exactly the same thing every day. I just center my lunches around two ideas – salads and/or wraps. By far, my favorite wraps are flaxseed wraps. Not only are they super nutritious, but they are also easy and so quick to make.

These flaxseed wraps will revolutionize your meal prep. That’s something I don’t say lightly. After making my first batch of these wraps a few years ago, I was hooked. I have used them to wrap up pretty much anything I could think of. Some of my favorite fillings to date are hummus with alfalfa sprouts, guacamole with tomatoes, marinated tempeh strips with cucumbers and bell peppers, black bean dip with spinach and cilantro, the list could go on and on . . .

I make a huge batch on the weekend and then eat them throughout the week. They last a long time, are very portable, and all the fillings make them burst with flavor.

Tips for Making Flaxseed Wraps

CREDIT: The flaxseed wraps recipe has been inspired by Flax Wraps from Dr. William Davis’s book The Wheat Belly.

Ingredients

One of things I love about these flaxseed wraps is that you only need three ingredients to make them – flaxseeds, water, and salt. I use golden flaxseeds (ground into flaxseed meal) because I like the light color, but you can use brown flaxseeds as well. The water for these wraps needs to be hot. If you use cold or lukewarm water, the flaxseed dough will be really hard to roll out and the final wraps will be quite stiff (not pliable).

To flavor these wraps, you don’t have to stick with just salt. I make these wraps plain so I can use all kinds of fillings. But you could use any herbs, spices, or even pureed spinach or tomato paste to add some color.

Technique

Making the dough isn’t anything difficult. Rolling out the dough is a bit trickier.

To start with, make sure your dough has cooled down before rolling it. As one reader shared with me (thank you, Diane!), cooling the dough completely before rolling out makes it easier to transfer from parchment paper to the pan.

To roll out the dough, place the dough ball on a piece of parchment paper. Cover the dough with another piece of parchment paper, and press it into a disk with your palm. Place the center of your rolling pin on the center of the disk. Press firmly into the dough, rolling towards yourself and away from you. Turn the dough 180 degrees and repeat until your tortilla is about 1/16 of an inch. You should see your hand a bit through the opaque and smooth dough.

To make the a perfectly round tortilla, place a round bowl on top of the rolled-out dough and cut around the edges. Transfer the tortilla on a pre-heated pan and let it sit for about 40-60 seconds, depending on your pan and heat. The tortilla might form lovely little bubbles, which you can press down with a spatula. Flip and cook the other side. Place tortillas on cooling rack or plate.

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Flax Seed Wrap

Votes: 1
Rating: 5
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Rate this recipe!

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These flaxseed wraps are tender and soft from the flaxseeds, crunchy from the vegetables, and so easy to make. They are great as a savory breakfast, or just a quick, portable lunch.
Credit: the flaxseed wraps recipe has been inspired by Flax Wraps from Dr. William Davis's book The Wheat Belly.

Servings

Prep Time

5small tortillas

15minutes

Cook Time

5minutes

Servings

Prep Time

5small tortillas

15minutes

Cook Time

5minutes

Flax Seed Wrap

Votes: 1
Rating: 5
You:

Rate this recipe!

Print Recipe

These flaxseed wraps are tender and soft from the flaxseeds, crunchy from the vegetables, and so easy to make. They are great as a savory breakfast, or just a quick, portable lunch.
Credit: the flaxseed wraps recipe has been inspired by Flax Wraps from Dr. William Davis's book The Wheat Belly.

Servings

Prep Time

5small tortillas

15minutes

Cook Time

5minutes

Servings

Prep Time

5small tortillas

15minutes

Cook Time

5minutes

Ingredients

1cupflax seed meal (I used golden flax seeds)

2/3cuphot water

1/2tsp.salt

Servings: small tortillas

Units:

Instructions

in a medium-size saucepan, bring water to a boil. Add salt (and spices, if you're using any) to the boiling water.

Once salt is dissolved, add flax meal and turn off the heat. Remove the saucepan from the heat. Using a wooden spatula, mix until the flaxseed meal absorbs all the water and forms a dough ball. (As the dough forms a ball, it will also naturally un-stick from the saucepan). This step should take 1-2 minutes max.

Remove the dough from the pot and place it on a non-stick surface (I like to use a silicone mat or a piece of parchment paper), When cool to touch, break the flaxseed dough into 4 equal pieces.

Roll out each dough ball between two pieces of parchment paper (one on the bottom to keep the flaxseed dough from sticking to the surface and one on top to keep the flaxseed dough from sticking to the rolling pin).

Take a round bowl and place on top of rolled out dough, cut around the edges to make them round. Place extra dough in a pile to make last tortilla.

After all your pieces are rolled out and cut, move them to your pan. Over medium-high heat, place flax tortilla in pan. If you have a non stick pan, you will not need to spray it. The oils in the flax will keep it from sticking.

Let the tortilla sit for about 40-60 seconds, depending on your pan and heat. The tortilla might form little bubbles (press them down with a spatula). Flip the tortilla and let it sit for about 30 seconds.

Place tortillas on cooling rack or plate. Serve warm or cold, they keep their flexibility which makes them versatile.

Store the wraps in an air-tight container (or an air-tight bag) in the fridge for up to a week.
According to a couple of people. these wraps also freeze well. You can freeze the wraps in an air-tight container (or an air-right bag) with a piece of parchment paper in between each wrap (to they don't stick together as they freeze). Take the wraps out of the freezer about an hour before you want to use them or microwave for 10 seconds to defrost.

Hi Sandra – I am not sure because I haven’t tried it yet. However, an earlier commenter said it was possible – freezing them flat in a zip lock bags and defrosting them about 3 hours before use. Please, let me know how it goes if you try it.

When you heat up/cook food, you always lose some nutrients, unfortunately. The good news is that the fiber and lignans found in flaxseeds are not affected by heat at all. The omega-3 fatty acids don’t seem to be affected very much either. While omega-3 fatty acids are sensitive to heat, they have been shown to remain unaffected when exposed to temperatures of up to 350 degrees Fahrenheit. Please, let me know if you have any other questions 🙂

Hi Marilena – I haven’t tried dehydrating these wraps yet. However, I have seen recipes for raw flaxseed wraps all over and it’s a little bit different process. Usually, the flaxseeds are soaked first for at least 6 hours, then drained, and blended into a smooth paste with salt, herbs, and spices. Then you would spread the “batter” onto a teflex sheet and dehydrate the wraps at 115 F for about 3 hours (the time will vary depending on the humidity of your kitchen). Then flip the wrap over, remove the teflex sheet and dehydrate for 2 more hours or until dry to touch. The wraps should be firm and sturdy, but flexible. They might be a bit crunchy when you take them out of the dehydrator, but should soften up over time. Hope this helps. Please, let me know if you give it a try 🙂

Hello Petra, thank you for sharing this wonderful recipe. Being Diabetic and trying to keep carbs out of my diet is a little hard. I love tortillas but have a hard time finding one with low carbs. Now i can enjoy wraps without the extra carbs. They are delicious.
Thank you again.

Hi Benita – thank you so much for your lovely comment! I am so happy you found a recipe that will work for you. I had gestational diabetes during my first pregnancy (I know, different from type I or type II diabetes). But it was still hard trying to keep my carb intake at the very minimum. Glad this recipe will make it a little bit easier for you to enjoy tortillas again 🙂

Hi. I love the idea of the simplicity of these wraps. I tried to make my first batch however, the inside of the wrap still a bit wet doughy. Was the wrap to thick? Id love any feedback. Thanks so much. Love your blog!

Hi Stephanie – thank you so much for the kind words. The wrap should be really thin (you should see your hand a bit through the opaque and smooth dough). When it’s this thin, the dough (one side) cooks in under a minutes. I would definitely try rolling the wraps thinner the next you make them. Do you remember how thin your wraps were?

Thank you so much, Brenda! There are two factors to consider when it comes to how soft or crispy the wraps are: 1. the thickness – the wraps do need to be thin for sure (you should see your hand through the opaque dough). However, the thinner the wraps are, the quicker they cook. So if you cook them for too long, they start to crisp up – sort of turning in chips, if it makes sense. One side should cook for about 40-60 seconds. 2. storage – yes, the wraps do soften up with time (when they are covered). However, my wraps are usually soft as soon as I take them out of the pan, which makes me think that keeping the wraps on the heat for too long was the main problem. Hope this helps a little 🙂

Hello
Love the idea of these but need some more info. I felt the explanation was a little vague and I’m curious if I’m on the right path. I’m currently trying these out but my “dough ” appears. Dry sticky. Am I to keep stirring over heat until it pulls away from the pan? Do I keep it on the heat? Do I constantly stir or can I over work this dough?
Your video looked so easy. It also very different from mine. How much time does it take from adding the meal to the dough being formed?

Hi Michelle, thank you for your comment. I am sorry the recipe wasn’t clear enough. I will try to be more detailed here – I use hot boiling water. I turn the heat off right before I add the flax seed meal and any spices I wanna add. Once I add the flax meal, I stir it until the meal absorbs all the water. I usually start stirring it while it’s still on the stove but remove it shortly after (it doesn’t really matter; you could just take it off the heat immediately). When the flax meal absorbs all the water and forms a dough ball. As you stir, the dough will form, gradually un-stick from the saucepan forming a dough ball. It take about 1-2 minutes max. Remove the dough from the pot and place it on a non-stick surface (like a piece of parchment paper). The dough should not be too sticky. If it is, sprinkle extra flax seed meal onto the ball to make it less sticky. At this point, you’re ready to divide the dough into small balls and start rolling the dough out. Does it help? Hopefully the instructions are a bit clearer now. Please, let me know if you have any other questions. I am here to help 🙂

Yes this helped! Thank you. I initially kept it on the heat. I think this was my biggest mistake. Thank you so much! Even though my first few were not very pretty I was really happy with the taste and texture! These will definitely be in regular rotation.
Thanks again

Thank you so much for this recipe. I liked the texture of these and the taste is neutral, so i can use different toppings. They even roll out very easily. I rolled them out on a silikone mat and some cling foil on top, a placed a lid over that had the sice of the bottom of my pan and just removed the remaining dough with my fingers. – No cutting needed. This could not be more easy. I am happy that i now have something for my daughter who is starting getting tired of everything with cheese in it. 🙂

I am so happy to hear that the wraps turned out great for you. It’s always reassuring when somebody else (other than me) tries the recipe and it works 🙂 There’s nothing worse when I know the recipe works, but other people have trouble with it. So thank you for your feedback. I am thankful that you took the time to comment and share your experience 🙂

Hi Shelley, I don’t really use calculators to calculate macros or calories (so sorry!). However, there are many online tools that can do it for you. One of the most popular ones is MyFitnessPal. I just put the flaxseeds in and it calculated that for 1 cup of ground flaxseeds (which is 4 larger or 5 smaller tortillas), you would get: total carbs = 32 g (dietary fiber = 32 g, sugars = 0 g), protein = 21 g, total fat = 48 g. Hope this helps 🙂

Thank you very much for this recipe! It’s the easiest home made tortillas/wraps/flatbreads I’ve ever made 😀 And I’ve tried a lot of different recipes!

But I think I might have made them too thick… What diameter do yours end up being after frying them? Mine came out at about 18 cm/7 inches. Also, in the video yours hold together well enough to be lifted off of the parchment paper already after just rolling them out. Mine would never have survived that. I had to leave them on the parchment paper and use that to flip them into the frying pan. I could then peel the parchment off. Any ideas on how to make them bind better? (I did use boiling water.)

Hi Tobbe – mine were exactly 8.5″. The flaxseed wraps should be quite thin. I would compare to wheat flour tortillas. Can you tell me a little bit more about the tortillas you made? Would they fall apart if you lifted them off the parchment paper? Or would they tear? (because they were too thin)? Also, did you use 1 cup of flax seeds or 1 cup of flax seed meal (it does make a difference). I know it’s a lot of questions, but the more I know, the better I will be able to help 🙂

When trying to lift them off the parchment paper I ended up with just a small piece of the wrap between my fingers, the rest of the wrap still stuck to the paper. I had no problem rolling them thinner, they still stayed together. It was just transferring them from the paper to the pan that was a problem (and also where to “store” them between rolling them out and frying them).

I used 1 cup whole seeds that I then blended to meal in the mini chopper attachment to my immersion blender.

Hi Tobbe – the next time you make the wraps, use 1 cup of flax seed meal (not 1 cup of flax seeds). I will have to specify that on the blog. Believe it or not, there is a difference (and yes, I used 1 cup of flax seed meal). 1 cup (168 g) of flax seeds yields about 1 1/2 cups (220 g) of flax seed meal. Also, make sure that the flax seed meal is ground very finely (it should be as fine as flour). Please, let me know if you have any other questions 🙂

I just ate my last wrap today. They’ve been holding up great in the fridge for over a week and a half!

Thanks for adding the weight. Very helpful! Now I just need to weight out 220 g of flax and grind it in to meal. I think my problem was that it was too coarsely ground. I don’t have a proper high speed blender, but hopefully little mini chopper, or my food processor, is up for the job if I just let it run a little while longer.

Awesome! I am glad they wraps held up so well. While not as nutritious, (and depending on where you live), you can buy flax meal (already ground flax seeds) in the store. I know it’s always better to have freshly ground flax seeds because of the oils, but if you get it from a refrigerated section, it should be fine. Also, if you have a quite large food processor, sometimes it’s better to grind larger quantities of flax seeds (and store the leftovers in the freezer or the fridge) because the food processor needs something to “grab onto” (if that makes sense) to grind whatever you throw at it. Thank you for the update and as always – let me know if you have any questions 🙂

Petra- I made these last night and I found that I had to use the full cup of flax seeds (pre-ground) to make the 2/3 cup of water work. Otherwise my dough was too wet and tacky. Perhaps the exact amount of water varies slightly? Also, I’m curious if resting the dough for a few minutes after mixing/kneading would help the dough relax a little before rolling or is that just a gluten thing?

Hi Ian – that’s correct. You do need 1 cup of flax meal for 2/3 cup of water (that’s what the recipe calls for 🙂 There is a benefit of letting the dough rest for a little bit (if your dough is rather wet) because the flax seeds will keep absorbing water as they sit. That’s why when you let the dough cool completely before rolling it out, it’s easier to transfer it from parchment paper to the pan. However, because there is no gluten in flax seeds (as you mentioned), resting the dough won’t affect the texture of the final wraps. Hope it helps 🙂

I just made this recipe. Oh my goodness. They are amazing. And so super easy. Thank you, so much, for this recipe. I love that they are pliable. I am gluten-free and finding a wrap that doesn’t fall apart is incredible.

Hi Belicia – thank you so much for your comment! To be honest, I have never tried freezing the wraps. I have been meaning to try it for a few weeks now and never get to it. SO – I am gonna do it today and will update you in a day or two. I usually keep mine in the fridge in an air-tight container. Our family goes through these wraps quite quickly, so I have never had them go bad. (The longest I have had them in the fridge so far was two weeks).

Hi Petra …. thanks for this. I’m in my 4th day of keto and this was hugely helpful to deal with my carb cravings 🙂

Quick query…..I wanted to batch cook the wraps, and couldn’t finish everything. So I have extra dough. How do I store it? Fridge? Can it be reused? Or do I have to use fresh meal and make the wraps in one go. No leaving extra dough behind?

Hi Dammy – thank you for your comment! I am happy the recipe helped 😉 I usually use the entire dough and then store the leftover wraps in the fridge in an air-tight container (the longest I have had them stored so far was one week). I have never tried it the other way around – storing the dough. However, I don’t see why it wouldn’t work. I would just wrap it in a piece of plastic wrap or put it in a seal-able bag so it doesn’t dry out and then take it out of the fridge when you want to use it. Hope it helps 🙂

You write: “The water for these wraps needs to be hot. If you use cold or lukewarm water, the flaxseed dough will be really hard to roll out and the final wraps will be quite stiff (not pliable)”. How warm should the hot water be? Boiling hot?

This were to die for since I hadn’t had any “bread” in nearly a year!!! My first month going keto/paleo I tried many “bread” recipes… ugh! You are a genius!!!! Please try a pita bread recipe next. My son loves it. I let him have it once a while, then oh boy the tummy ache 🙁
These wraps would do for now. He used it for our homemade dairy, sugar free nutella :).

Going to try the cornbread next, I just ordered organic corn flour for the recipe. You are bringing my hopes up, lol.

That’s so good to hear! I am so happy the wraps were a hit 🙂 Thank you for the feedback. I really appreciate it. Pita bread is a great recipe idea. Let’s see if I can come up with something 🙂 As far as the gluten-free flour mix goes, I will have to disappoint you. If you’ve been following me for a while, you probably know that I am not a fan of starches and gums (xantham gum, guar gum, etc) because they provide no nutrition. And unfortunately general gluten-free flour mixes typically require starches and/or gums. So what I do (rather than using a gluten-free flour mix) is develop one recipe at a time (tweaking different wholesome ingredients until I am happy with the recipe). I do have a gluten-free bread recipe on my website already if you’re interested. And hopefully I can come up with pita bread soon 🙂

I made these and they turned out perfect. If you have a mexican tortilla press they are even faster to make! Fantastic! I can have quesadillas again! I just need to figure out how yo make them taste like corn… Thank you!!!!

Hi Petra, thank you so much for this recipe. We are on to our second batch and I’ve made double the quantity as they were sooo good. Cooling the dough completely before rolling out definitely makes it easier to transfer from parchment to the pan. These are a big hit!!
Thanks again
Diane

Hi Victoria – I keep the wraps in an airtight container in the fridge for up to a week. Ideally, you would eat them within 3 days, but I have had them for as long as a week and they were still fine. Let me know if you have any other questions 🙂

I just saw your You Tube video – Amazing – I have been looking for a recipe like this, for ages – Thank you so much – but – I wonder – Approximately how large are the rolled-out wraps – What should I be aiming for, when I roll them out. Thank you..

Petra, thank you so much for this recipe! The wraps were wonderful, yummy, flexible and durable – and they were a lovely find after a four-year search for gluten-free (among many other things free) wraps! I paired them with hummus, sunflower seeds, veggies and parsley, and have lots of leftovers stored away. Your clear directions and your interactions with other readers’ questions provided me with lots of detail and a great base to work from – my first batch of wraps turned out really well! I’ll definitely be saving your recipe as a go-to. Thanks again, Chelsea.

Awesome recipe!! I will try it as soon as posible!
But I was wondering would it be posible to cook them in the oven? (So I can make a big quantity and make a giant one in the oven and cut it after without having to cook them one by one…)

Hi Nes – thank you for the comment. Hmm, I have never tried baking the wraps so I am not sure. You could just bake a little one first to see if it works (just so you don’t waste a whole batch). Hope they turn out great!

These wraps are wonderful. Cooking in our family is a real challenge since we have 2 gluten intolerant teens just learning how to cook their own meals, one grain free, one diabetic and one low fat/low sodium post heart attack. Your website has the whole family excited. Thank you so much for sharing.

I have been looking for something for a gluten free wrap and this is it, thank you so much for this recipe. I can not wait to go get the ingredients and start making these. You mentioned you used some kind of spread in the Flaxseed Wraps(Vegan,Paleo) video and I tried listening over and over but could not make out what it was and it looked so nice and creamy. I would love to know what that was and how to make it.

Hi! First of all: Thank You for your amazing recipes! I would love to try them all soon.
Regarding this one: I tried it and love it. I only had brown flaxseeds, but that’s okey. Next time i’ll use the golden ones. I added some chives to the water which turned out to be great. I had kind of a hard time turning the wraps over in the pan (when i turned them the first time only), because they stick to the pan a little bit. But i found a solution: Put it on a plate and heat it up in the microwave for 30 seconds (I used Heatlevel 8 out of 10). Put it in the pan with the side down that was up in the microwave.
Thank’s again and keep on the good work 🙂 Lot’s of Love. 🙂

HI Kathi – oh wow – you’re so creative! I will include this tip in my blog post. I am sure other readers will find it helpful. Sometimes I wish I would experience all the challenges other people are encountering when making my recipes so I would be able to tackle them. I honestly never had these wraps stuck to a pan. I am pretty sure it comes down to the type (or quality) of the pan. I am thankful you found a solution to this – it’s very helpful! Thank you once again, Kathi.

These look great. Do you think it would work with LSA? I’m trying to think of ways I can lower the calories. Each of these wraps are nearly 200 cals if the flaxseed meal weights 165g (which is what Google tells me) 🙂

Hi Jes – a great question! Honestly, I don’t think it would work because flaxseeds have excellent binding properties (as opposed to sunflower seeds and almonds). You could make just a small batch and give it a try. If it doesn’t work, you can still use the mixture in porridge or smoothies. Let me know if you give it a try. And yes, you’re correct with the weight 🙂

Hi Petra,
thank you very much for this extraordinary recipe! I put some of the spices I use for baking bread into the water (coriander, fennel and a little caraway) besides the salt and waited until the dough was cold, before I rolled it. I used brown flax, no problem with the binding, a thin, very elastic dough, easy to handle, didn’t stick to the pan. Great! I used Guacamole as spread and tried some wraps with yello, black and red tomatoes “Bruscetta” style with Basilkum- and some with home made salmon spread with dill and long cucumber. Simply great!!! Again, thank you very much for this recipe!
Gabriele C

Hi Lora – I haven’t tried it, but I don’t see why not. I didn’t put any baking powder in the dough because baking powder is a leavening agent (and I wanted the wraps to be thin). Let me know if you have any questions 🙂

I made these and I have to say… they are phenomenal! The taste and texture are amazing and I was thrilled. Unfortunately, due to some health issues my naturopath says no flax. Oh I was sooo disappointed! Do you have any recipes/ideas for wraps that use something other than flax?

Hi ty so much for these wraps! So sick of using almond flour it tends to give me belly pain & I cannot do gluten. .
I was wondering if you had the nutritional info on these. I looked but didnt see any. Ty again:) Btw… I too will be making a lot of these ahead then freezing them adding parchment paper in between each wrap to prevent them from sticking together in freezing process then I will put them in a freezer safe ziploc bag. I do these with my almond flour ones , take them out about an hour before want to use it or stick in microwave for 10 seconds to defrost. Works wonders & TRUST ME Must put parchment paper in between each wrap in freeze because if you do not they will stick together & you will have chunky broken wraps . I learned the hard way. Ty again hope you cacan help me with Nutritional info ty
All my best
Jen T

Thank you so much for taking the time to share your tips, Jen! I included some of them in the recipe instructions 🙂 Nutritional info: 1 cup of ground flaxseeds (which is 4 larger or 5 smaller tortillas), you get: total carbs = 32 g (dietary fiber = 32 g, sugars = 0 g), protein = 21 g, total fat = 48 g, calories = 700. Let me know if you have any questions 🙂

These wraps are wonderful! I don’t have a non-stick pan. In the interest of avoiding cooking spray I would love to know if anyone has tried to bake them on parchment???
Thanks for the great recipe!
Gianna

Hi Gianna – I thought I would respond first 🙂 I have not tried it. However, one person emailed me that she dehydrated them at 125 F and it worked. I would like to make them on a baking stone, but haven’t done it yet. Please, let me know how it goes if you give it a try.